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Mediterranean Quinoa Bowl

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This was inspired by a friend’s visit to my farm last summer. Remember when quinoa was a secret word that nobody could pronounce, or was willing to eat?

Now, we all love it. My house guests are no exception! This perfect protein is easily digested, so you won’t bloat like you would with other grains. And, it satisfies better too. Move over, brown rice. This is lovely paired with an arugula based salad.

Further Food Nutritionist Commentary:

Holli is right about quinoa and its secrets that I am going to tell everyone! Quinoa is an excellent source of iron, magnesium, potassium, phosphorus, zinc and B-complex vitamins, such as B6, folate, niacin and thiamine. It is high in protein with 7 mg in a 1 cup serving. It is often classified as a grain, but it is actually a member of the same plant family as spinach, whereas true grains come from grasses. For more than 5,000 years, quinoa has been the staple food of the Incas and other native peoples of the Andes. Quinoa is an excellent substitute for rice, potatoes, and other starchy foods. Beware of the salt content of this recipe. Those who have hypertension problems may want to lower the amount of sea salt.

By Denine Rogers

Mediterranean Quinoa Bowl

  • Prep Time:10-15 minutes
  • Cook Time:15-20 minutes
  • Servings: 4

Ingredients

1 cup red quinoa
1 red pepper (diced)
12 oz. cooked chickpeas
20 mint leaves (sliced as ribbons)
6 scallions (diced)
6 cloves garlic (minced)
1/4 cup extra virgin olive oil
1/4 cup lemon and lime juice (equal parts)
1 teaspoon sea salt
1/2 pint cherry tomatoes (halved lengthwise)
1/4 cup parsley, minced

Instructions

1. Whisk olive oil and citrus juice with minced garlic and sea salt.
2. Cook quinoa according to package directions, allow to cool.
3. Blend dressing into quinoa.
4. Add all other ingredients and gently blend.

1. Whisk olive oil and citrus juice with minced garlic and sea salt. 2. Cook quinoa according to package directions, allow to cool. 3. Blend dressing into quinoa. 4. Add all other ingredients and gently blend.

Nutrition Information

Per Serving:  Calories: 347; Total Fat: 18 g; Saturated Fat: 2 g; Monounsaturated Fat: 10 g; Polyunsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 828 mg; Potassium: 404 mg; Carbohydrate: 46 g; Fiber: 9 g; Sugar: 7 g; Protein: 10 g

Nutrition Bonus: Vitamin C: 93%; Vitamin A: 45%; Iron: 19%; Calcium: 8%

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